Best Ways to Work Your Glutes

You should know that the glutes are an important muscle group which helps you prevent injury and fit nicely into your jeans. For toning, your glutes don’t necessarily need to go to the gym and use sophisticated training devices. Moreover, you can build muscle tone by using a series of daily exercises. To contour the bottom, make sure you work every muscle of the buttocks. Here, we have gathered for you some exercises which will help you improve your performance.

The squats

You should know these are the most complex resistance exercises that your body can do and that they release the most growth hormones and testosterone. The more you secrete anabolic hormones , the more you will tone the muscles and therefore, your butt will look exponentially better. You should stand straight with feet slightly apart and hands on the buttocks. Bend your knees and lean slightly downwards, keeping your back straight. Return to starting position and repeat the movement. Do not forget to breathe when you lean and exhale when you lift.

The lunges

You may have the feeling that your knees will not support this training, but you must know that lunges are a good exercise which helps you work your glutes.

Begin with your feet parallel. Take one giant step forward but take care not to let your knee slip too forward and keep your weight on the heel. Slowly lower your body, bending both knees. Bend your knees no farther than 90 degrees and keep your front knee aligned over your front ankle.plagiat-refomuleaza Repeat with the other leg in front. It is an exercise which has an extremely beneficial impact on all lower body parts. The idea is that lunges are an exercise that allows a very effective workout for the lower body and depending on the execution, it touches different muscle groups.

The deadlift

If you didn’t try until now the deadlift, now is the moment. This type of exercise trains every muscle in your body. It’s particularly good because it involves both the hamstrings and glutes.
It also involves heavy lifting which is necessary for building muscle as efficiently as possible. It’s recommended to work conventional deadlifting because you will squeeze your glutes when you lift the bar of the ground and you will feel them involved in the upper half of the ascension and lockout.